The practice of using cold temperatures or cryotherapy for therapeutic purposes has been around for centuries. And cold water immersion is one of the most popular options for post-exercise recovery among athletes.
Since the days of Hippocrates in the Greek era, the impact of cold-water therapy on human physiology has been closely observed. It is only in the past few years that researchers are investigating the exact physiological mechanisms behind the process.
One of the most popular ways of using cold water at home for health benefits is through Ice Barrel cold therapy. And you must have noticed in your social media feeds that a product from the brand Ice Barrel has become a popular option for taking cold plunges.
Does chilling in the plastic barrel with water and ice delivers the positive results of cold exposure?
The answer is yes. The compact design of the Ice Barrel makes it a great choice for enjoying cold plunging sessions in the comfort of your home.
In this in-depth Ice Barrel review, we take a closer look at the barrel and the health benefits that it offers.
What Is an Ice Barrel?
The first surge in the popularity of ice baths started with the much-practiced Wim Hof Method. Wim Hof is an extreme athlete who uses a combination of deep breathing and ice baths to improve health and well-being.
Wyatt Ewing, the CEO of Ice Barrel started experimenting with cold therapy to overcome stress and depression. He was impressed by the rejuvenating effects of cold showers on his mind and body. However, he wanted a more effective device for cold therapy sessions that was easy to use, durable, and compact. Thus, the Ice Barrel was born.
The Ice Barrel is a cold therapy training tool that consists of a barrel made from recycled plastic that is non-toxic. The barrel stands vertically and can hold 105 gallons of water. You can immerse your body from neck to toe after filling it with cold water.
With the prominent Ice Barrel logo, the barrel looks premium. It has an easy-to-use drainage system. You can simply connect the drain spout of the unit with a garden hose for draining.
Since the barrel is 42 inches high, you can sit in an upright position. This allows you to experience the effects of cold water immersion uniformly across the body. But make sure to position the barrel in the right spot before you fill it. Once filled with 80 gallons of water, it gets super-heavy at 750 lbs.
Thanks to the vertical profile, storing the barrel requires much less space. Even if you are a long-limbed person, the body diameter of 31 inches ensures that you will not feel claustrophobic inside the barrel. As per icebarrel.com, the barrel can accommodate individuals with a maximum height of 6 feet 6 inches.
A significant advantage of the Ice Barrel is the plastic material acts as an insulator. This preserves the cold water temperature for longer periods. Metal or plastic tanks can gain heat quickly and you will need to cool the water more frequently. Moreover, by following proper water maintenance techniques, you can preserve the water in the barrel for weeks.
Cost of an Ice Barrel
The Ice Barrel is priced at $1,199.97 USD and there are additional shipping and handling charges. But there’s another cost that you need to add to that price tag- the cost of buying ice.
Even though the barrel has excellent heat retention abilities the water will get warm in a few days. That means you will need a fresh supply of ice cubes for every plunge session.
You may need anywhere between 40-100 pounds of ice based on the temperatures you prefer. During the summer months, you may need to use even more ice. Quite simply, the built-in icemaker in your freezer will not be sufficient for a steady supply of ice for the barrel
If you don’t have an ice machine at home or have access to an industrial ice machine, you will need to head to the nearby convenience store before using the barrel. Not only can this become a hassle, but you also need to keep the space factor in mind if you plan to stock up on ice for 2-3 sessions per week.
Depending on the number of sessions you use per month, the cost of buying ice can add up quickly. Chances are, you might end up spending anywhere between $800-$900 per year buying ice. However, you can save some money during the winter months.
Now, it’s up to you to decide if the extra expense is a deal breaker or not.
Ice Barrel Benefits
The Ice Barrel immersion gives you the same benefits as cold water therapy. But is there any scientific evidence to prove the benefits of cold water therapy?
As per the details on the Ice Barrel website, there is. But most of the studies were carried out with limited data. While there was plenty of evidence suggesting the positive effects of cold immersion therapy, further evaluation is needed to come to definite conclusions.
Before taking a look at the benefits, let’s consider the risks of using cold therapy. Since a dip in cold water reduces the core temperature of the body, staying in the water for too long can lead to hypothermia. So, make sure that you do not extend your sessions beyond 15-20 minutes.
Benefits of Hormetic Stress
Studies conducted on the effects of hormetic stress or controlled exposure to mild stress have declared it positive for humans. The best example is moderate levels of exercise that have various physical, mental, and emotional positive effects. Keep in mind, this is different than chronic or long-term stress that has various negative effects on the body.
An over-compensatory response to low-stress levels results in improved cardiovascular function, The improvement in blood flow has a positive effect on detoxification mechanisms, the immune system, and the mechanism for counteracting free radicals.
Hormetic stress also helps in reducing general molecular damage from aging and other age-related diseases. Other benefits include a reduction in stress levels and anxiety. Some hormetic effects can also lead to the reduction of cellular aging and an increase in life span.
Sudden exposure to hot and cold temperatures can be considered hormetic stress. But determining the exact benefits of cold water immersion needs more short and long-term research.
Pain Management
A simple self-care technique for reducing pain and inflammation is RICE- rest, ice, compression, and elevation. This is a common treatment recommended for sprains, arthritis pain, lower back pain, and even for conditions like runners’ knees.
Applying ice to the affected area reduces the skin temperature and nerve activity. The overall effect is a reduction in pain perception and inflammation. The advantage of using a cold barrel is it has an impact on the entire body and not just on a specific area. Athletes use cold water immersion for post-exercise recovery and to reduce effects like muscle shortening, stiffness, and reduction in power.
One reason for this can be the intracellular and intravascular fluid shifts that help in nutrient and waste transportation across the sore muscles. Some studies have indicated that cold water immersion has a positive impact on muscle soreness resulting from running-based exercises.
Some researchers have pointed out that cold therapy can also have psychological benefits for athletes. However, there is no conclusive evidence.
Beyond that, the process also generates the cold shock protein, RBM3 which helps in preserving skeletal muscle mass. The action of RBM3 is more pronounced in hibernating animals since it helps to prevent muscle atrophy. This makes RBM3 a potential therapeutic tool for patients suffering from neuromuscular disease or those recovering from surgery.
More randomized trials are necessary to understand the exact physiological impact of cold therapy on acute musculoskeletal injuries and muscle soreness related to DOMS. In addition, determining the optimal method of cold water immersion requires high-quality research with more data.
Apart from that, immersing your body in the barrel can bring about some positive effects related to hydrotherapy. The effects include a decrease in swelling from muscle injuries, a reduction in muscle pain, and increased circulation. However, the best effects of hydrotherapy are gained by performing aquatic exercises in a cold plunge pool.
Improved Brain Function and Mental Health
You may know that one of the most significant neurotransmitters is Dopamine which generates a sense of pleasure. In general, an ice-water plunge produces a thermal shock that can impair cognitive performances related to attention, memory, and processing speed.
However, the effect of an ice plunge can also promote the release of a neurotransmitter called norepinephrine. This results in the improvement of attention, alertness, and better memory functioning. In addition, this can also lead to pain alleviation.
Studies have indicated that the application of cold temperatures on the lateral neck region can stimulate the vagus nerve system. These nerves are a part of the sympathetic nervous system and have significant effects on heart rate and breathing. Additionally, cold stimulation can affect the hypothalamic-pituitary-adrenocortical (HPA axis). This leads to better stress response and reduces the chance of stress-related disorders.
Some research suggests that cold stimulation applied for short periods between 5-6 minutes can trigger parasympathetic activation. The effects can cause a lowering of heart rate which can lead to a reduction in stress levels. This can also result in reduced mood worsening after undertaking stressful tasks.
Many users have reported that they feel invigorated, and clearheaded after a cold therapy session. To be fair, there is no definitive research-based evidence to prove that a dip in the Ice Barrel will help with depression. But one research has pointed out that regular winter swimming helped in relieving tension, fatigue, and stress in swimmers.
Heart Rate Variability
Heart rate variability measures the time variance between your heartbeats. Consider that you have a heart rate of 60 beats per minute. This does not indicate that the time gap between two consecutive beats is one second. Note, HRV should not be confused with conditions like heart arrhythmia that cause irregular heartbeat.
Usually, HRV is measured by using an electrocardiogram machine (EKG). Beyond that, there are wearable devices that can track your HRV. Research has pointed out that an optimal level of heart rate variability (HRV) is an indicator of good health, endurance, and resilience. A higher HRV also indicates better cardiac health in healthy middle-aged adults.
HRV is affected by both the parasympathetic and sympathetic nervous systems and the balance between them. According to some studies, cold water immersion after high-intensity exercise can bring about the necessary change in HRV pattern to boost the active recovery rate in athletes.
After a continuous period of strenuous training, the HRV rate can come down. Since cold water immersion has an impact on the parasympathetic nervous system it can offer the benefits of an increased HRV rate. That said, higher HRV is not better in all conditions.
Who Is the Ice Barrel Great For?
If you are an athlete or engage in serious workouts, a cold shower may not be sufficient to rejuvenate your body. In that case, the Ice Barrel is an affordable choice for lowering pain and inflammation. It may also help in boosting your recovery rate. Even amateur athletes and individuals seeking relaxation through cold therapy can use the Ice Barrel.
Not to forget that the Ice Barrel has a simple and portable design and is easy to use in the backyard. That makes it great for buyers who do not prefer a dedicated spot for taking an ice bath.
Who Should Not Use the Ice Barrel?
Even though the Ice Barrel is a well-designed product, it is not the best choice for every buyer. Anyone having pre-existing conditions should consult a doctor before making use of Ice Barrel cold therapy. These include respiratory problems, like asthma, cardiological issues, high or low blood pressure, and seizures.
Next, if you prefer laying down while taking a cold plunge, there are Ice Barrel alternatives that you can check out. In case you are an occasional user of ice baths, turning your bathtub into a temporary ice tub wil be a more practical option. Other than that, you can try out DIY options like using an old wine barrel.
Admittedly, you may find it inconvenient to run to the store for a supply of ice cubes every time you decide to take a barrel bath. In that case, consider buying a cold bath unit with an in-built chiller.
Ice Barrel Specs
Weight (Filled)
When filled with 80 gallons of water, the barrel weighs 750 lbs.
Weight (Empty)
The weight of the empty barrel is 55 lbs.
Accessories
The Ice Barrel comes with a lid, a barrel stand, a protective UV cover, and a step stool. Beyond that, there is a range of accessories that you can pick.
The two important supplements that you can pick are the maintenance kit and water stabilizer. While the maintenance kit is necessary to keep the barrel clean, the water stabilizer softens the water. The unique copper/silver ion formula of the stabilizer also prevents the formation of scales and biofilms.
Dimensions
The Barrel is 42 inches high and has a maximum width of 31 inches. The opening is 25 inches in diameter.
Warranty
The Ice Barrel is covered by a limited lifetime warranty.
Liquid Capacity
The total capacity of the Ice Barrel is 105 gallons.
Materials
The barrel is made from recycled LLDPE (low linear density polyethylene) plastic which is non-toxic in nature.
Where to Put the Ice Barrel
A big plus of the Ice Barrel is, you can set it up anywhere you want. All it needs is a flat and even surface. While it’s not lightweight, it is light enough to move around your home. So, you can use it indoors or outdoors depending on your preferences. That said, it’s too large to carry around if you are traveling.
Ice Barrel Vs the Cold Plunge
Truth is, a quick plunge in cold water will not provide the same benefits of cold therapy as a prolonged dip in the barrel. The physiological changes resulting from hormetic stress are only brought about when the entire body temperature drops.
Unlike a barrel sauna, the Ice Barrel has a vertical design and a relatively lightweight frame. That saves space and allows you to move it around as needed. Bathtubs needed for a cold plunge are heavier units and you need a dedicated space to set it up. If you are tight on space, the Barrel is a better option.
The Ice Barrel comes with a lid and a UV cover that helps in preserving the cold temperatures for longer periods. Since stock tanks or bathtubs lack insulation and the water temperature will rise quickly.
If you want a premium-grade ice bathtub with top-notch functionality, a horizontal tub can be a great option. Advanced models also come with a chiller, heater, and filtration unit. But, they will cost more than twice the price of the Ice Barrel. Also, such a unit has more maintenance requirements than the Ice Barrel.
Ice Barrel Vs Ice Bath
While an ice bath or a cold shower offers some benefits of cold therapy, the water temperatures are not as low as that in an Ice Barrel. Also, you can only immerse some portions of your body in an ice bath. On the other hand, submerging the entire body in the barrel allows you to feel the cold more consistently across the skin’s surface. That makes the process of cold therapy more effective.
Besides, when the body is submerged in the barrel it experiences some amount of hydrostatic pressure. This allows you to get some of the positive effects of hydrotherapy. You don’t get such benefits from an ice bath.
That said, an ice bath is a quick way to rejuvenate your mind and body. You can simply use cold water and need not gather pounds of ice for the session. It can also work well if you only want the relieve pain in a specific zone of the body.
Ice Barrel Vs Chest Freezer
Compared to the user-friendly Ice Barrel, using a chest freezer for an ice bath isn’t so simple. Ideally, you will need a chest freezer with a capacity between 320-500 liters to convert it into an ice bath. But, you need to make a few modifications to make the freezer suitable for use as a cold plunge tub.
Firstly, a chest freezer is not designed for holding water. So you need to seal the edges with some form of waterproof sealant or lining. Also, make sure that these materials do not introduce any harmful chemicals into the water. Most importantly, considering the electrical circuits inside the freezer, pouring water into it can be a serious concern for safety.
In most cases, chest freezers come with legs or wheels for ease of movement. To hold the weight of the water and a human, you need to bring the freezer base in full contact with the hard surface. Then again, chest freezers have a lid with a self-locking mechanism which can be an issue while taking an ice bath.
Considering the hassles involved in the process of conversion, the Ice Barrel is a better choice for an ice bath. In case you are planning to use a freezer, make sure to follow the necessary safety guidelines.
Customer Ice Barrel Reviews
The Ice Barrel reviews on the internet and social media pages are mixed. Some seasoned ice-bathers praised the quality of the product and its functionality. One buyer mentioned, ”We recently got these at our gym and the results are fantastic. We have 3 barrels and still have to wait in line to use one! This product helps cut down on post-workout soreness and is something I look forward to every day.”
Another user says “The Ice Barrel company thought through the small details to make it the best on the market, a lot of others are bulky and way too expensive for the average person.”
Considering that the Barrel allows you to immerse your entire body in cold water, it is a more economical option than more expensive ice baths that only allow partial immersion.
But not all the reviewers have a positive opinion. A few others, especially those living in warmer areas, found the plastic barrel for ice baths too expensive for its features. For them, providing a continuous supply of ice for the barrel was a pain. Also, the barrel lacks a water filter that many users prefer.
As per one reviewer, “If you live in an area where the temperatures are already getting warmer, I recommend purchasing a product that provides its own cooling system in order for you to get to the temperature necessary for any cold therapy benefits.”
For others, getting into the Ice Barrel is more challenging that lowering your body into a horizontal tank or an ice bathtub. Besides, the included stool comes with two steps only. For not-so-tall or heavier individuals, a three-step stool would have made the process of lowering the legs in the barrel a lot easier. Likewise, moving out of the barrel after the plunge is not a simple task either.
Assembly of the Ice Barrel
The Ice Barrel needs no special assembly or setup. You can start using it right out of the box. That said, it’s best to have someone to help you out the first few times of use. This reduces the chances of an accidental trip and fall.
The Temperature of the Ice Barrel
There is no research-based data mentioning ideal temperature limits for ice water baths. In general, a temperature range of 45-60 degrees Fahrenheit is maintained. The time spent in the barrel should be between 15-20 minutes to prevent any chance of hypothermia. It’s best that you start with shorter time periods and gradually build up your resistance to the cold.
Ice Barrel Pros:
- The vertical shape makes it a space saver
- Weighs only 55 pounds when empty
- Durable construction and easy-to-use drain
- No initial assembly needed
- Does not require electricity to operate
Ice Barrel Cons:
- If you return the barrel within 30 days of delivery, only 70% of the amount wil be refunded.
- It requires a steady supply of ice
- Shorter individuals will find it hard to get in
Check the price of the Ice Barrel here
The Ice Barrel Review – FAQs
Does the Ice Barrel really work for cold therapy?
As long as you can maintain a cold enough water temperature, the Ice Barrel is a great way to enjoy the positive effects of cold therapy.
How many bags of ice are needed for an Ice Barrel?
Depending on the outside temperatures, you will need around 40-100 pounds of ice to cool the water in the barrel.
How often do you drain an Ice Barrel?
The frequency of draining should depend on the water quality. The company mentions that the water should be changed every 3-4 weeks. However, keeping the water stagnant for long periods can result in a buildup of bacteria.
Is cold plunging good for you?
Cold plunging has various positive effects on health and well-being that have been shown by some studies. However, more research is required to determine the exact health benefits of the process.
How long does the Ice Barrel stay cold?
The time the barrel water will stay cold depends on the outside temperatures. In winter months, you can expect the water to stay cold for at least 3-4 days.
Conclusion
That brings us to the end of this Ice Barrel review. The Ice Barrel is one of the most convenient options to get the benefits of cold therapy. Even though it’s not cheap and you will need a steady supply of ice, the barrel is more affordable than other luxury ice bathing devices on the market.
Admittedly, a barrel may not be the best option for taking an ice bath if you prefer to lie down and relax by stretching your legs. But being compact, it is a more practical choice for those with limited floor space.
In short, If you want to get your feet (and body) wet with ice water frequently, the Ice Barrel is one of the best ways to do it. So go ahead and try it out.
